It can be hard to find time to exercise during the workweek. Besides, even if you exercise before or after work, you’re probably still spending most of your day stuck in a chair, feeling unhealthy. But you can keep yourself moving and active throughout your workday by doing small, short exercises at your desk or around the office. You can also strategically plan your day to add exercise to your work routine.

Steps

Method1

Exercising While Sitting

1

Replace your chair with a stability ball. Check with your boss or supervisor first, as some offices may have safety policies about this. If you get the green light, go for it! Sitting on a stability ball automatically makes you use more muscles than you would by sitting in a chair by forcing you to use your abdomen and back to keep yourself upright.[1] It’ll also encourage you to have better posture.[2]

Be aware that too much ball sitting can put stress on your lower back. You might want to limit your use of a stability ball to 20 to 30 minute intervals spread throughout the day.[3]

2

Squeeze your buttocks for 5-10 seconds. This is a great, secretive way to exercise your glutes at your desk. Just squeeze your butt cheeks together and hold for up to a minute or more, then release. You’ll need to repeat this exercise at least 3 times for 60 seconds each to see benefits.[4]

Both women and men can also do Kegel exercises by tightening their pelvic muscles for at least 15 seconds, then releasing. Repeat 10 times. You can gradually work up to longer holds.

3

Use a hand gripper to work out your hands and forearms. Buy a hand gripper at any exercise supplies store. Squeeze the gripper for 30 seconds. Repeat this five times, and remember to do each arm.[5]

Increase the amount of time you squeeze the gripper for a tougher exercise.

4

Do bicep curls with a heavy stapler or full water bottle. Do 4-5 sets of 12-15 “repetitions,” or reps. Be sure to work out both of your arms![6]

If you don’t think it will bother or distract anyone in your office, you can also bring a light set of weights to work. Do the bicep curls with these instead.

5

Swivel in your chair for an ab workout. Keep your feet just off the ground and touch your fingers lightly to the edge of your desk. Tighten your core and use your abdomen muscles to swivel the chair to the right and then the left. Do 10 twists to each side, and repeat this 3 times over the course of the workday.[7]

6

Do leg raises under your desk. Straighten one leg under your desk and hold it up for 5-10 seconds. Put it back down and repeat the exercise on the other leg. Do 15 reps for each leg. [8]

You can slowly work up the length of your leg raises, holding for up to 60 seconds and repeating.

If this isn’t tough enough for you, loop a purse or briefcase strap over your leg and lift that.

7

Squat over your chair for 15-30 seconds. Make your hands into fists next to the arms of your chair. Use the muscles in your thighs to lift yourself out of your chair and hover above it. Repeat the exercise 4-6 times.[9]

This may only be appropriate if you have a private office. If not, a lunge can be less visible. To do a lunge, just put one leg behind you and slide your butt off the seat of the chair. Hold this position for as long as you can, then slide back onto the chair and switch sides.

8

Raise yourself above your chair using your arms. Lift yourself up and hold your body out of the chair for 10-20 seconds. Rest for a minute once you’re sitting again, and then repeat the exercise 4-6 times.[10]

You can intensify this exercise if you cross or squeeze your legs together.

Be careful, too. This exercise may not be entirely safe in a chair with wheels.

9

Do stretching exercises to reduce stress and relax your muscles. Over the course of the day, be sure you’re taking the time to stretch. This gets your muscles moving as well, and it’s super important for relieving any workplace tension. Try these stretches to get started:[11]

Lift your arms above your head and do arm circles.

Shrug your shoulders and roll them backwards and forwards a few times.

Roll your neck gently from left to right, focusing on tight spots.

Roll your ankles, point your toes, and flex your feet.

Stretch your hip flexors by pointing one knee at the floor and pushing your hips forward.

Lean back in your chair and push your upper arms back onto the chair to stretch your chest and shoulders.

Method2

Exercising While Standing

1

Talk to your boss and co-workers about standing exercises. Standing exercises that you do around the office or next to your desk are much more obvious than ones that can be done while sitting. Make sure the people you work with don’t mind if you exercise next to your desk, in the break room, hallways, and near the printer. If they do mind, keep your exercises out of common or highly visible spaces.

2

Do leg lifts while taking a coffee break. This is a great workout for your glutes. While you’re waiting for the coffee to brew, lift your leg behind you, keeping the knee straight. Repeat this 10 times on each leg.[12]

For an exercise aimed at your hamstrings, you can switch this up and do leg curls by kicking your leg up toward your buttocks, bending at the knee. Repeat this 10 times on each leg as well.[13]

You might also try knee lifts, which will work your lower body, thighs, abs, and hips. Stand with your feet together and your arms extended straight out. Then, balancing on one leg, lift your other knee until it is waist-high. Hold, lower, and change legs.[14]

3

Do incline pushups while you wait for the printer. Use the counter or the wall for balance. Lean over in plank position with your back straight and your core nice and tight. Place your hands shoulder-width apart and do 10 pushups by lowering your body down to the surface.[15]

Increase the number of pushups you do by five as this becomes easier for you!

Keep your elbows tucked in close to your body and your spine straight for good pushup form.

4

Do one-legged squats while you wait for the printer. Either lift your leg up behind you or cross it over your other leg. Squat down on one leg only and hold the squat for 10-30 seconds (or as long as you can). Work out both legs.[16]

Hold onto the counter or wall for balance if you need it.

5

Do calf raises for one minute. Raise yourself up on the balls of your feet (the top of your arches). Do as many raises as you can in one minute. Try to beat your record every time.[17]

Be sure to do a quick stretch for your calves after this by placing one foot behind the other, leaning against the wall, and putting your weight into your back leg. Repeat on both sides. You can use the wall or your desk for balance if you need it.

You can also do these discretely by extending your leg under your desk and flexing your foot or pulling your toes back.

6

Do wall sits for 30-60 seconds. Wall sits are perfect for working out your quads, back, and core muscles. Take a paper report or memo you need to read over to the side of your office and slide yourself down on the wall until your legs form a 90° angle with the floor. Read the report while “sitting” against the wall.[18]

You can rest in between several reps of wall sits if you’d like. Increase the amount of time you spending sitting and decrease your rests as you get better.

Method3

Adding Exercise to Your Work Routine

1

Take the stairs whenever you can. If you’re able to do so, avoid the elevator and escalator! Run up the stairs quickly, and take them two at a time if you feel up for it.[19]

Don’t do this in heels! You can just walk up the stairs.

2

Turn your commute into a workout if you live close enough. Why waste time commuting in a car if you’re close enough to walk, run, or bike to work? Not only is this great for the environment, it’s awesome for your health as well! Be sure to keep an extra pair of clothes and shoes at work if you do this, however.[20]

Check and see if your office has a shower. If not, bring a cloth to work so that you can freshen up in the washroom when you arrive.

This goes for errands as well. Walk, run, or bike whenever and wherever you can.

3

Pace whenever you’re on the phone. Never pass up an opportunity to stand up and walk around. You can carry a pad and pencil with you to take notes if you need it.[21]

4

Work out during half of your lunch break. Break your lunch up into two half-hour blocks. Set aside the first half hour for a quick jog or walk around your office’s neighborhood. Cool down, get changed, and grab a quick bite in the second block of time.[22]

This may be pushing it time-wise. Chat with your boss and see if you can extend your lunch break and work earlier or later to make up the time.

If your office has a gym, lunch-break workouts may be much easier to fit in. If you don’t have one, chat with your boss and see if it’s something that could be in the works.

5

Suggest walking meetings when possible. Especially if the weather’s nice, a meeting could be a perfect time for a walk outside. You could also chat and meet while you walk up and down the halls of the office.[23]

This won’t work for every meeting, especially if you need to do a conference call. Reserve this option for casual meetings with co-workers you’re comfortable with, rather than a new boss.

6

Start a fitness club at your office. Chances are, if you’re doing squats at your desk, people are going to notice. Embrace your role as the office fitness guru and see if anyone would be interested in joining a workplace fitness club. Organize break-time group exercises and after-work workout sessions.[24]

Tips

Don’t be embarrassed by your dedication to daily exercise. Instead, use your exercising to encourage your co-workers to do the same things you are. Everyone will be healthier, thanks to your slightly quirky workout!

Don’t allow workplace exercises to distract you from your work. If you notice that you’re not meeting goals or expectations, reduce the amount of time you’re spending exercising at work.